Monthly archives: July, 2015

Partner Fun on a Saturday!

WOD

in Teams of 2

Partner 1k Row (switch every 250m)

50 Toes 2 Bar (Both partners must be on pull up bars, only one can be working at a time)

50 Power Snatches (95/65)

Partner 800m run (1 partner works at a time, switch every 200m)

50 Toes 2 Bar (Both partners must be on pull up bars, only one can be working)

50 OHS (95/65)

100 Partner Bar Facing Burpees



Friday Countdown

Strength-

Back Squat

5-5-5-5-5    Five attempts to reach a 5 Rep Max Back Squat

 

 

WOD

50-40-30-20-10

Wall Ball (20/14)

Situps



The Ghost

 

Strength –

DB Snatch

10×2/2

 

WOD

“The Ghost”

6 rounds.
1 min row (Max Cal)

1 min burpees

1 min ii Unders

1 min rest



Triple 3s

 

Strength-

10 Rope Climbs or 20 Recline Rope Climbs

 

 

WOD

3 Rounds
15 Box Jumps (24″/20″)
12 Deadlift (185/125)
–then–
3 Rounds
12 T2B
9 SDHP (95/65)
–then–
3 Rounds
9 HSPU
6 Power Clean (135/95)



Jerk It Up then Sweat It Out

 

Strength-

Split Jerk

7×1

 

WOD

5RFT

MB Lunge Walk 50ft. (20/14)
MB Run 100 meter
15 KB Swing(53/35)



Start Training for Next Year

Congrats to this years Fittest Man and Woman at the Crossfit Games

   

Ben Smith 2015 Champion                                                                       Katrin Tanja Davidstottir 2015 Champion

 

WOD

“Fran”

21-15-9

Thrusters (95/65)

Pullups

 

POST Workout:

Option A)
4 Rounds
a) DB Bench 8.
b) Bent Over Rear Delt Fly 12

Option B)
3 Rounds
a) Russian Twist 15/15.
b) Candlestick 6.
c) Ring Support/Box Support 30-45 sec.
d) Flutter Kicks 20/20 e) Body Saw 12



Partner DT-ish with A Pacer

Hope All of you are Watching the Games. A lot of Great Competition coming out of both Divisions.

 

WOD

Teams of 2

100 Bar Facing Burpees for Time

then immediately into –

120 Deadlifts (135/95)

90 Hang Power Cleans

60 Shoulder to Overhead

* one partner working at a time. While one Partner is working the other is running 200m (flag pole). Only work can be done if other partner is on run.

Score is total time done.

 



End of the Week EMOM

Check Out the Finale of the Teens Division at the Crossfit Games

 

These Kids are no Joke!

 

 

WOD

20 min EMOM

Minute 1: (:45 sec of Rowing) – max cals

Minute 2: 10 T2B

Minute 3: Max DB Burpees (35/25)

Minute 4: 10 GHD Situps /15 Weighted Situps

Minute 5: rest

**Score is total Reps



Games Day 1 is in the Books

Games day 1 is in the books and some great competetion and pretty cool events, if you havent been watching tune into it Live tomorrow for Day 2

 

 

Strength-

Deadlift

5,5,4,3,3

 

WOD

21-15-9

Sumo Deadlift Highpull (95/65)

HSPUs

 

 

Watch live the entire Games

http://games.crossfit.com/article/how-watch-games-2015

 

Schedule for Events

Masters and Teenagers
9 a.m. – 5 p.m. PT, Tuesday, July 21.
9 a.m. – 5:30 p.m. PT, Wednesday, July 22.
9 a.m. – 5 p.m. PT, Thursday, July 23.

Individuals and Teams
9 a.m. – 1 p.m., 5 p.m. – 8:30 p.m. PT, Wednesday, July 22.
9 a.m. – 8:30 p.m. PT, Friday, July 24.
9 a.m. – 8:30 p.m. PT, Saturday, July 25.
9 a.m. – 6 p.m. PT, Sunday, July 26.



7/22

Check Schedule and Link to  How to Watch the Crossfit Games  Posted Below

 

 

3 RFT.

100 double Unders.

7 hang power clean and jerks (185 / 115 lb.)

 

Watch live the entire Games

http://games.crossfit.com/article/how-watch-games-2015

 

Schedule for Events

Masters and Teenagers
9 a.m. – 5 p.m. PT, Tuesday, July 21.
9 a.m. – 5:30 p.m. PT, Wednesday, July 22.
9 a.m. – 5 p.m. PT, Thursday, July 23.

Individuals and Teams
9 a.m. – 1 p.m., 5 p.m. – 8:30 p.m. PT, Wednesday, July 22.
9 a.m. – 8:30 p.m. PT, Friday, July 24.
9 a.m. – 8:30 p.m. PT, Saturday, July 25.
9 a.m. – 6 p.m. PT, Sunday, July 26.



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